Pump & Run participants come to the Maple St. YMCA on Friday, June 19, for the first phase of the event- the lifting.
There are six lifting divisions. Body weight will be rounded to the next higher 5 lb. increment. Weigh-in with required shoes, shorts and shirt:

Men 39 and under- Contestants will bench press 100% of their weight
Men 40-49- Contestants will bench press 90% of their weight
Men 50 and over- Contestants will bench press 70% of their weight
Women 39 and under- Contestants will bench press 60% of their weight
Women 40-49- Contestants will bench press 50% of their weight
Women 50 and over- Contestants will bench press 40% of their weight

These will also be the categories for awards for the Pump & Run. The top three finishers in each bench press category will be recognized.

Lifting Technique Specifics:You must sign a liability waiver to participate. Lift starts with the bar in the extended position. Feet must remain in contact with the floor throughout the lift (no hooking bench support with feet/legs). Bar must touch the chest and be fully extended on each press. No resting the bar on the chest. No bouncing bar off chest. Shoulders and rear must stay in contact with the bench during lifts. If necessary, plates may be placed under lifters' feet. No baggy clothing, belts, wraps, or lifting suits. Maximum 30 reps. Decisions of our judges are final. Additional rules may be added as needed.

Come back on Saturday morning and run the 5K. 30 seconds per rep will be deducted from the competitor's final 5k time for the Pump and Run Division. Pump & Run time is not used to determine awards in overall 5K race; the Pump & Run is a stand-alone division.

No lifting will take place on Saturday, June 20.